Over the past few years, carbs have gotten an unnecessarily bad rap, but there's plenty of room for bread in a heart-healthy diet. And it's a good thing, because there's nothing quite like biting into a still-warm slice of freshly baked bread; soft and chewy inside, with a slightly crisp crust.
This fragrant recipe includes pumpkin for antioxidant vitamin A and cholesterol-lowering fiber. Whole wheat flour and ground flaxseed provide even more fiber. Plus, flaxseed contributes omega-3 fatty acids that can help manage blood pressure and triglycerides.
Enjoy a slice spread with nut butter, with fresh fruit on the side and a glass of low-fat milk for a breakfast that's both hearty and good for your heart!
This fragrant recipe includes pumpkin for antioxidant vitamin A and cholesterol-lowering fiber. Whole wheat flour and ground flaxseed provide even more fiber. Plus, flaxseed contributes omega-3 fatty acids that can help manage blood pressure and triglycerides.
Enjoy a slice spread with nut butter, with fresh fruit on the side and a glass of low-fat milk for a breakfast that's both hearty and good for your heart!
Heart-Healthy Pumpkin Flax Bread (Printable PDF Version)
Makes one 9x5" loaf
Ingredients
- 1 packet rapid rise yeast
- 1 teaspoon salt
- 2 cups bread flour, divided
- 3 tablespoons molasses
- 2 tablespoons canola oil
- ¾ cup water
- 1 cup canned pumpkin
- 1 ½ cups whole wheat flour
- 1 tablespoon pumpkin pie spice
- 2 tablespoons ground flaxseed
Directions
- Combine yeast, salt, and 1 cup of bread flour in a large mixing bowl.
- In a glass or plastic liquid measuring cup, combine molasses, oil, and water. Heat in microwave for about 1 minute or until hot to touch (about 120°F).
- Pour liquids into mixing bowl with yeast mixture. Beat with electric mixer for 2-3 minutes on medium speed. Add pumpkin and continue beating for 1 min.
- Using a wooden spoon, stir in by hand the remaining bread flour, whole wheat flour, pumpkin pie spice, and ground flaxseed. Stir until dough is firm.
- Knead dough on a floured surface for 5-7 minutes until dough is smooth and elastic, using additional bread flour as needed. Form dough into a ball and transfer to a lightly oiled bowl; roll dough in the bowl to coat with oil. Cover and let rise for 40 minutes.
- Turn dough out onto floured surface and punch down to remove excess air. Roll or pat into a 14x7" rectangle. Starting with the shorter side, roll up dough tightly. Pinch edges and ends to seal. Place in a greased 9x5" loaf pan and let rise additional 25 minutes.
- Bake at 375°F for 30-40 minutes. Remove from pan. Let cool on rack completely before slicing.
Nutrition Facts (1/16 of loaf): Calories 140, Total Fat 2g (Saturated 0g), Cholesterol 0mg, Sodium 150mg, Total Carbohydrate 26g, Dietary Fiber 3g, Protein 4g, Vitamin A 50% DV, Vitamin C 0% DV, Calcium 0% DV, Iron 10% DV
Today's post was written by Leia Kedem. Leia Kedem, MS, RD, is a registered dietitian and Nutrition & Wellness Educator covering Champaign, Ford, Iroquois, and Vermilion Counties. She appears weekly on WCIA-3/WCIX-49 and is a biweekly contributor to the Champaign-Urbana News-Gazette. She also maintains Facebook and Twitter accounts where she regularly posts health tips and answers nutrition questions for free.